How To Perform Sprint Interval Training For Fat Loss?

Here's the complete sprint interval training workout routine for beginners.

Tavishi Dogra
Written by: Tavishi DograUpdated at: Sep 03, 2020 18:13 IST
How To Perform Sprint Interval Training For Fat Loss?

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Sprint interval training for fat loss: Sprint interval training commonly known as (SIT) is an efficient aerobic conditioning regimen to lose fat. But where is this training widely used? The technique is generally used by players to improve oxidative capacity along with glycogen metabolism of muscles. However, the concept remains the same, that is, to burn fat. Weight loss is a consequence of a deficiency in calories used from the calories burned. Is running or sprinting better for fat loss? What is sprinting? It is a cardiovascular exercise that aids in losing weight. The intense exercise increases metabolic mechanism, and as workout methods can be many, therefore it needs to be done for a small span. With the usage of intense activity, sprint interval training improves the body's energy, and it also helps burn more calories than running workout or regular sprinting exercises.

Sprinting Workouts for Fat Loss

  • Wind sprint workout plan: It begins with a ten-minute warm-up, i.e. light jogging. After this, run as fast as you can for thirty seconds. To regain your breath, take a break for a minute and then run/sprint again for a minute. After doing it ten—fourteen times, cool down with jogging for five minutes. For modifications, make backward sprints and moderate forward.

  • High-intensity interval training (HIIT) workout: HIIT is also known as high-intensity interval training. It starts with ten-minute moderate jogging which is similar to the wind sprints. After the warm-up, sprint for thirty seconds and cool down with fifty-second jogging, and then sprint again for thirty seconds. Low intensity and high intensity running should be done for ten to twelve times, accompanied by ten minutes cooling down run/jog.
  • Integrated sprint workouts for runners: Do you know that in integrated workout sprints are combined with other exercises? For instance, before beginning to sprint, jump rope for one minute at a moderate pace. Immediately, for thirty seconds, get on a treadmill. After that, for sixty seconds, one can ride a stationary bike and then for thirty seconds sprint again on a treadmill. Repeat it for four to five times. Moreover, you can add bicycling, swimming, climbing stairs, rowing, and other exercises to integrated sprints exercise.
  • Post weight training sprints: After you’ve done your weight-training, end the workout session by burning extra calories. But how? You can follow it up with sprints. Get on a treadmill and sprint for about fifty seconds on the pacing mode. After that, repeat it for the least of 3 times. By gearing down the treadmill to the jogging mode cool down for five minutes.


You can follow any of the above mentioned sprinting workout routines. It will help you more burn fat than any other form of conventional aerobic exercise. HIIT and sprint interval training produced twenty-eight per cent extra weight loss, with (SIT) sprint interval training. It is shown to be the efficient and most effective way to decrease body weight swiftly. Alternating thirty seconds of all-out sprints with 4 minutes of jogging is an instance of sprint interval training.

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